WOD:

1) Barbell Lunges: 5-5-5-5-5

1 set is 5 reps per side. These should be 5 heavy sets. Make sure you really hit 5 heavy sets, if you haven’t done these ever, or in a long time it may take a handful of sets to get to your first working set. Rest 90-120 seconds between sets.

2) 12 minute AMRAP:

10 Hang Power Cleans 155/105

15 Pull-ups

20 Wall Balls 20/14

Extra Work:

3) Triple-under: 5-10 minutes Practice

If you can’t do Double-unders, practice those. Keep track of total reps accumulated in a given time.

4) Strict HSPU + Kipping HSPU: 3 sets

Rest 2 minutes between sets.

5) L-Sit: Reverse Tabatta 8 x 10:20

Use Paralettes

For results post weight of each set of Lunges and Rounds and Reps of Met-con completed along with any scaling used. If you did Extra Work post reps, thoughts, etc.

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